10 Tips for reducing the risks of ski and snowboarding injuries

Winter is here and skis and snowboards are being polished up for weekends spent on the hill. Both skiing and snowboarding are excellent winter activities for adults and youth to enjoy as a recreational pastime or competitively. Propelling yourself down a mountain at high speeds does have its share of risks, so we're sharing some tips for keeping yourself and your family safe on the hill this holiday season.

1. Wear proper protective equipment such as helmets, goggles and wrist guards
2. Ensure your equipment has the proper fit and know how to properly care for it - loose or poorly adjusted bindings increase the risk of foot, ankle and lower leg injuries
3. If you are a beginner, get some lessons from a professional before tackling the hill
4. Be aware of your surroundings, many serious injuries result from colliding with trees, poles or other skiers and snowboarders
5. Be aware of the weather and slope conditions - the lowest risk of snowboard injury is on deep snow, such as powder, fresh snow or groomed slopes
6. Ski and snowboard on hills that are at your ability and skill level 
7. Stay on designated marked trails 
8. Never go out on the hill alone
9. Learn how to fall. Relax and if on skis, keep your knees together. Cruciate ligament knee injuries are one of the biggest problems in skiing. 
10. Skiing and snowboarding are physically taxing to the body, be honest about your fitness levels and do some training before you hit the slopes. When you are out there, be sure to warm up and cool down at the beginning and end of your day.

There is a 35% reduction in head injury risk with helmet use while skiing or snowboarding - Think First Canada

Skiing and snowboarding are great winter sports which can offer fun and exercise for the whole family. With a little preparation, injuries can be avoided with some professional instruction, properly fitted protective equipment, and a little common sense.

References from the SIRC Collection:

1. Bladin C, McCrory P, Pogorzelski A. Snowboarding injuries: current trends and future directions. Sports Medicine. 2004;34(2):133-138. 
2. Fuselli P, Hagel B, Stanwick R. Vancouver Charter: bringing ski and snowboard helmet legislation to Canada. Injury Prevention. September 2, 2010;16:A88.
3. Kim S, Endres N, Johnson R, Ettlinger C, Shealy J. Snowboarding Injuries: Trends Over Time and Comparisons With Alpine Skiing Injuries. American Journal Of Sports Medicine. April 2012;40(4):770-776.
4. Kim S, Lee S. Snowboard Wrist Guards-Use, Efficacy, and Design. Bulletin Of The NYU Hospital For Joint Diseases. April 2011;69(2):149-157.
5. Langan M. Ski and snowboard injuries - reducing the risks. Sportex Health. December 2000;(7):33-35. 
6. Rebecca M H. Are there risk factors for snowboard injuries? A case-control multicentre study of 559 snowboarders. British Journal Of Sports Medicine. September 2010;44(11):816-821.
7. Sakamoto Y, Sakuraba K, Ohbayashi O, Kawakita K, Inoue T. Snowboard and skiboard injuries in recent years: a comparison with ski injuries. Japanese Journal Of Clinical Sports Medicine. April 2006;14(2):218-227.

Adaptive Winter Sports

Being active is beneficial for our overall health both physically and mentally. Physical activity should be inclusive of all people, no matter their ability or disability. Now that winter is upon us, people of all abilities should be able to enjoy winter sports. For people with disabilities, adaptive winter sports can provide a great way to learn a new sport, meet new people, reconnect with previously loved activities and enjoy life in the great outdoors.

For participants with a disability, adaptive winter sports involve modifying equipment and lessons. Whether the individual is participating at an elite, recreational or beginner level, modifying the activity and the way in which it is taught or coached allows them to participate in a supportive environment and to enjoy freedom in the snow.

Adaptive outdoor winter sports that people with physical disabilities might want to consider:

• Nordic skiing both standing and sit-skiing. People with a visual impairment usually have a guide to instruct and ski with them. 
• Snowboarding for those who like to curve down the hill. Can be enjoyed by people with spinal injuries, cerebral palsy, amputation and visual impairment. 
• Alpine Skiing can be done standing or sit skiing. This includes such disciplines such as Downhill, Super-G, Slalom, Giant Slalom and Super Combined. 

Being active leads to a healthier life. With the right support, adaptive winter sports are a great way for people with a disability to be active and enjoy the great outdoors during the winter months. Sports can be made as challenging as need be, can be easily learned, and can be very enjoyable.Whether practiced on the mountains or on the trails, adaptive sports can make it possible for people of all abilities to embrace our winter wonderland.

References from the SIRC Collection:

1. Adaptive Snowshoeing. Palaestra. Winter2008 2008;24(1):10.

2. Bialowas S. The Ontario Paralympic Winter Games 2006. Around The Rim. January 2006;:3-4.

3. Dicianno B, Aguila E, Wichman T, et al. Acute mountain sickness in disability and adaptive sports: Preliminary data. Journal Of Rehabilitation Research & Development. July 2008;45(4):479-487.

4. Fadrhonc S. BACK-COUNTRY BOUNTY. Sports 'N Spokes Magazine. January 2011;37(1):40-45.

5. Groff D, Lundberg N, Zabriskie R. Influence of adapted sport on quality of life: Perceptions of athletes with cerebral palsy. Disability & Rehabilitation. February 15, 2009;31(4):318-326.

6. Lundberg N, Taniguchi S, McCormick B, Tibbs C. Identity Negotiating: Redefining Stigmatized Identities through Adaptive Sports and Recreation Participation among Individuals with a Disability. Journal Of Leisure Research. 2011 Second Quarter 2011;43(2):205-225.

7. Second Adaptive Sport Added to Winter X Games. O&P Business News. Spring2010 2010;19(3):46.

Mark McMorris

Mark McMorris did not grow up in a snowboarding hot bed, Regina is not known for its mountains. Despite his location Mark found great success at an early age when he won the first slopestyle World Cup he entered when he was only 16. Since then he has continued to dominate the sport performing well at both the Winter X Games and at FIS competitions. Mark McMorris will be competing in the 2014 Olympics as slopestyle makes its debut.

General Information

Date of Birth: December 9, 1993
Birthplace: Regina, Saskatchewan
Residence: Regina, Saskatchewan
 Height/Weight: 180 cm/ 72 kg
Twitter: @markmcmorris
Website: http://www.markmcmorris.com/
COC: http://olympic.ca/team-canada/mark-mcmorris/
CSF: http://www.canadasnowboard.ca/en/team/?id=152
FIS: http://www.fis-ski.com/snowboard/freestyle-snowboard/athletes/athlete=mcmorris-mark-132958/

Maëlle Ricker

Maëlle Ricker was the first Canadian female athlete to win an Olympic gold medal on home turf. Ricker’s dedication to snowboarding is definitely a story of perseverance. Having racked up quite the list of injuries over her career, she has always emerged back on the international stage with a winning performance. Totaling 41 World Cup podium finishes in her competitive career, Maëlle is a heavy favourite to bring home gold for Canada in Sochi.    

General Information:

Date of Birth: December 2, 1978
Birthplace: Vancouver, British Columbia
Residence: Vancouver, British Columbia
Height/Weight: 169 cm/ 63 kg
Coach: Marcel Mathieu and Rene Brunner
Twitter: @Maelle_Ricker
COC: http://olympic.ca/team-canada/maelle-ricker-1/
CS: http://www.canadasnowboard.ca/en/team/?id=46
FIS: http://www.fis-ski.com/snowboard/cross/athletes/athlete=ricker-maelle-50878/

Caroline Calvé

Caroline Calvé participe au circuit de la Coupe du monde depuis près de neuf ans, et elle a fait ses débuts olympiques devant la foule locale à Vancouver. Depuis, sa carrière a connu un essor, lorsqu’elle est devenue la première athlète canadienne féminine à remporter la Coupe du monde en surf des neiges alpin. Le succès de Caroline s’est poursuivi lors de la saison 2012-2013, où elle a terminé au troisième rang du classement de la Coupe du monde en parallèle.

Renseignements généraux:

Date de naissance : 1er octobre 1978
Lieu de naissance : Hull (Québec)
Résidence : Aylmer (Québec)
Taille/poids : 177 cm/74 kg
Entraîneur : Mark Fawcett
Twitter: @CaroCalve
Site Web : http://carolinecalve.com/
COC : http://olympique.ca/team-canada/caroline-calve/
CSF : http://www.canadasnowboard.ca/fr/team/?id=2
FIS : http://www.fis-ski.com/snowboard/alpine-snowboard/athletes/athlete=calve-caroline-72840/

Caroline Calvé

Caroline Calvé has been competing on the World Cup circuit for almost nine years, but made her Olympic debut in front of a home crowd in Vancouver. Since then Caroline has had a breakthrough in her career, winning the first ever World Cup for a Canadian female alpine snowboarder. Calvé’s success has continued during the 2012-2013 season where she finished third in the World Cup Parallel standings.

General Information:

Date of Birth: October 1, 1978
Birthplace: Hull, Quebec
Residence: Aylmer, Quebec
Height/Weight: 177 cm/ 74 kg
Coach: Mark Fawcett
 Twitter: @CaroCalve
Website: http://carolinecalve.com/
COC: http://olympic.ca/team-canada/caroline-calve/
CSF: http://www.canadasnowboard.ca/en/team/?id=2
FIS: http://www.fis-ski.com/snowboard/alpine-snowboard/athletes/athlete=calve-caroline-72840/

Michelle Salt

Michelle Salt will be making her Paralympic debut for Team Canada when she competes in the 2014 Sochi Games. Since losing her right leg above the knee, Michelle has been driven to turn her passion for snowboarding into a Paralympic medal. Following her accident, Michelle was visited by sledge hockey player Greg Westlake who gave her guidance on how to get involved in Paralympic competition. Salt also has summer Paralympic ambitions, Michelle hopes to also represent Canada in cycling at the next summer Paralympic Games.

General Information:

Date of Birth: March 5, 1985
Birthplace: Edmonton, Alberta
Residence: Calgary, Alberta
Height/Weight: 165 cm/ 62 kg
Coach: Candice Drouin and Adam Robertson
Twitter: @MichelleSaltCGY
Website: http://megaleg.myevent.com/
CPC: http://paralympic.ca/michelle-salt
SBC: http://www.canadasnowboard.ca/en/team/?id=179
IPC: http://ipc.infostradasports.com/asp/lib/theasp.asp?pageid=8937&sportid=564&personid=1227235&refreshauto=1